Warm Up
3 Rounds
10 Good Mornings
10 Squat to Stand
10 Scap Push Ups

Strength/Skill
A1: Deadlift x 5
A2: Ring Push Ups x 10

MetCon
10 Minute AMRAP
5 CTB Pull Ups
10 HR Push Ups
15 KBS (53/35)

endurance
run 5K

at the start there were hundreds of people walking instead of running infront of me, and this cost me a lot of time until i had a clear way to go through with my pace, resulting to a 29 minute run, which is ridiculous compared to my 23 minute PR!! (was also unprepared due to an injury which lasted almost 2 months)

3 rounds of:
Wall-ball, 20/14, 10 ft target
Sumo deadlift high-pull, 75#/55#
Box Jump, 20"
Push-press, 75#/55#
Row (Calories)

210

About I year ago I did the mod version with 35# and 8# wb and had 284 reps, Happy to be able to Rx, but what a difference the heavier weights make!

Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Unfortunately I couldn't do this one. 1st the weight is too much for me now. Plus, my ribs are still hurting too much to do much of anything right now.

Named for my inspiration. I love you and I like you!

Run 400 at 6.0 pace
10 push-ups
10 chair dips

Run 400 at 6.1 pace
9 push ups
9 chair dips

Etc.

Finish with 400 at 7.0 pace

Class is at 430 Monday

Skill:
Clean and Jerk
3-3-2-2-1-1-1-1

Conditioning:
10 min AMRAP:

5 Deadlifts (225/155)
10 bar facing burpees
15 toes to bar

3 rounds of:
Wall-ball, 20/14, 10 ft target
Sumo deadlift high-pull, 75#/55#
Box Jump, 20"
Push-press, 75#/55#
Row (Calories)

205

Went slow and steady since I knew I had to do the WOD 13.3 the next day.

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

Reps = 169

SO excited that I beat last year's results!!!! Last year, I gave my all and got through the double unders just in the nick of time. This year, I made it through the wallballs in 11:29 and then did 19 double unders unbroken (single, double, single, double, etc). 11:29 is a Karen PR for me!!! Did the first 20 unbroken, then went in segments of 10 after (with mini breaks after every 5).

50-40-30-20-10
Airdyne cals
push ups

Strength:
Deadlifts (5x5)

Conditioning:
'Helen'
3 RFT
400m Run
21 KB Swings
12 Pullups

Midline:
3x10 Hip Extensions